More often than not, the weather conditions and the cold that winter brings create a barrier for us to do the outdoor activities that we wanted to. However, this time of the year gives you enough time to build a beach body worthy of display come summer season. Provided below is the workout that will help you carve a six pack, and build over-all strength and mass.
The exercises below focus more on the muscles of the back and the shoulders which are essential for a beach body, strength when lifting heavy and when performing your daily activities. You can use a weight that allows you to perform the designated number of reps per set.
- The front squat. Perform this exercise by setting up a bar on the squat rack, shoulder level. Then step into the rack, and get yourself under the bar, with the bar resting across your shoulders. Cross your arms in front of you so you can control the weight with your hands. Lift the bar off the rack then spread your feet approximately wider than shoulder width apart.
- While keeping your head up and back straight, lower yourself until your thighs are almost parallel to the ground. Hold this position for two seconds, then with a hip thrust; push yourself back up to the starting position. This exercise can be performed with your heels resting on a block for balance and support. Perform this exercise for five sets of three reps each, with 2 minutes of rest in between sets.
- Dumbbell press. Start the exercise by holding a pair of dumbbells at shoulder height, in level with your ears. With your palms facing forward and your elbows flared out to the sides, lift the dumbbells until your arms are almost locked out, and the dumbbells almost touch at the top. Then lower the dumbbells to the starting position. Perform the exercise for 8 reps for a total of 3 sets. Maintain a strict 30 to 45 seconds of rest in between sets.
- The reverse lunge. Start this exercise by holding a pair of dumbbells on your sides, with your palms facing each other. Take one long step back with your right leg until your right knee almost touches the ground. Then push yourself up, back to the starting position with your feet together again. Perform eight to ten reps per leg before resting. That’s one set. Do the exercise for a total of three to four sets.
- Pull ups. Start this difficult exercise by hanging on a pull up bar with your arms wide apart from each other, approximately wider than shoulder width apart. Maintain a neutral grip with your palms facing away from you. Then, pull yourself up, until your chin almost touches the bar. Hold the top position for 2 seconds then return to the starting position. Complete a total of 50 reps, no matter how many sets it takes you to perform the grand total of 50 reps.
- The barbell inclined bench press. Start this exercise by lying on an inclined bench. Then grasp the bars, and hold it overhead, with your arms locked out. Lower the bar to your upper chests approximately in level with your clavicle. Hold the position for two seconds then press the weight back up to the starting position. You may set the bench up to a 30 to 45 degree incline to target the upper chests. Perform the exercise for 8 reps of four to five sets.
- The dumbbell row. With a dumbbell on one hand using a neutral grip, with your palm facing the opposite one, bend with your free hand grasping the bench until your torso is parallel to the floor. Then while utilizing the muscles of the back, lift the dumbbell to your side. Make sure that when performing this exercise; use the muscles of the back to pull the weights to your sides instead of the arms to emphasize the stress on your back and not just on the arms. Then lower the weight back to the starting position, hanging at about arm’s length, while maintaining the stretch on the arms and the back. Perform the exercise for 6 to 8 reps for a total of four sets.
- The dumbbell single legged deadlift. Perform this exercise while holding a pair of dumbbells in front of your thighs. Then while balancing on your right leg and keeping your back naturally arched, lower yourself at the hips until your torso is almost parallel to the floor as you raise your left leg behind you. Perform three sets of twelve reps per leg.
- The face pull. Start this exercise by standing in front of a triceps push down machine with rope handles. Grasp the handles of the rope with your palms facing each other with your arms straight in front. Then pull the ropes toward your face as you pull and flare your elbows out into your sides. Hold this position for 3 seconds then return to the start. Do for a total of 4 sets 12 reps each set.
- The sumo dead lift. Start this exercise by grasping a bar with your palms facing towards you, about 12 inches apart from each other. Your feet must be wide apart about twice shoulder with from each other. Roll the bar close enough to your shins. Squat, and then push yourself up as you push your hips forward. Lift the bar off the floor and stand. Perform the exercise for 3 reps of 5 sets.
- Dumbbell bench press. Lie on a flat bench while holding a pair of dumbbells on your sides, palms facing each other. With the dumbbells at chest level, push the weights back up while utilizing the muscles of the chests. Push the dumbbells until your arms are almost locked out and straight over head. Return to the starting position. Perform for 10 reps for three sets.
- Cable row. Sit in front of the rowing machine with a straight bar attached with your feet braced. Then grab the handles of the machine with your arms straight then pull the handles to your lower chests as you sit upright without moving your upper body. Perform for a total of 12 to 15 reps for four sets.
Perform each workout once a week, with a day or two of rest before moving on to the next workout to achieve a beach body. Perform a ten minute warm up before starting your workouts. Of course, proper execution and seeking the help of a trainer for unfamiliar exercises is the best thing to do in order to avoid undue strain and injuries.